Yoga Poses to Strengthen Your Pelvic Floor Muscles
The pelvic floor is a group of muscles that supports all the organs in the pelvic area. These muscles play an important role in bladder and bowel control, sexual function, and maintaining core stability. Weak pelvic floor muscles can cause several issues, including urinary incontinence and pelvic organ prolapse. Yoga is an excellent way to strengthen these muscles through targeted poses that engage and build their endurance.
1. Lotus Pose or Padmasana
Lotus pose is a classic yoga pose that strengthens the pelvic floor muscles and stimulates the sacral chakra. Sit on the mat with your legs extended, then cross your legs at the ankles and bring the feet as close to the hips as possible. Place your hands on your knees and take deep breaths while you engage your pelvic floor muscles. Stay in the pose for up to ten minutes.
2. Bridge Pose or Setu Bandhasana
Bridge pose not only tones the glutes and thighs but also strengthens the pelvic floor muscles. Lie on your back with your feet flat on the floor and your knees bent. Your arms should be resting at your sides, palms facing down. Lift your hips toward the ceiling, engaging your glutes, and pelvic floor muscles. Hold the pose for up to a minute and release back to the floor.
3. Goddess Pose or Utkata Konasana
Goddess pose is a powerful pose for strengthening the pelvic floor muscles and toning the inner thighs. Stand with your feet wide apart and turn your toes out slightly. Extend your arms out in front of you as you bend your knees. Sink into the pose, engaging your pelvic floor muscles as you hold the pose for up to a minute.
4. Garland Pose or Malasana
Garland pose is an excellent pose for enhancing pelvic floor health, improving digestion and strengthening the lower back muscles. Come into a deep squat, and press your elbows against the inside of your knees and palms together. Engage your pelvic floor muscles by squeezing and releasing them while holding the pose for up to a minute.
5. Cat-Cow Pose or Marjaryasana-Bitilasana
The cat-cow pose helps to improve flexibility in the spine and strengthen pelvic floor muscles. Begin in a tabletop position with your hands and knees on the mat. Inhale and arch your back dropping your belly down and lift your gaze up. On your exhale, draw your chin to your chest, rounding your back, and bring your pelvic floor muscles to your attention. Repeat for a few cycles.
6. Happy Baby Pose or Ananda Balasana
Happy Baby Pose is an excellent pose for targeting the pelvic floor and stretching the inner thighs. Lie on your back and bring your knees to your chest. Hold onto the outer edges of your feet and draw your knees down toward the mat while gently rocking side to side.
7. Plank Pose or Phalakasana
Plank pose is a full-body workout that strengthens your core, shoulders, and pelvic floor muscles. Begin in a tabletop position, plant both hands firmly on the mat, step back with both feet, and bring your body into a straight line from head to heels. Engage your pelvic floor muscles and stay in the pose for up to a minute.
8. Bound Angle Pose or Baddha Konasana
Bound angle pose is a seated pose that improves flexibility in the hips and thighs while strengthening the pelvic floor muscles. Sit on your mat with your knees bent, and the soles of your feet together. Bring your heels toward your pelvis, pressing your knees to the floor and engaging your pelvic floor muscles. Stay in the pose for up to a minute.
9. Wide-Legged Forward Fold or Prasarita Padottanasana
Wide-legged forward fold not only strengthens the pelvic floor but also stretches the hamstrings and hip muscles. Stand with your feet wide apart, hands on your hips, then bend forward, bringing your hands to the mat. Make sure to engage your pelvic floor muscles as you forward fold, and stay in the pose for up to a minute.
10. Seated Forward Fold or Paschimottanasana
Seated forward fold targets the hamstrings, lower back, and pelvic floor muscles. Sit on the mat with your legs extended in front of you. Bend forward, bringing your hands to your feet if possible. Engage your pelvic floor muscles as you hold the pose, taking deep breaths for up to a minute.
FAQs
1. What are pelvic floor muscles?
The group of muscles that support all the organs in the pelvic area is called the pelvic floor muscles. They play an important role in bladder and bowel control, sexual function, and maintaining core stability.
2. What are the benefits of strong pelvic floor muscles?
Strong pelvic floor muscles can help you have better bladder and bowel control, improve sexual function, and have better core stability.
3. Are pelvic floor exercises only for women?
No, men also have pelvic floor muscles and can perform pelvic floor exercises to strengthen them.
4. Can yoga help strengthen pelvic floor muscles?
Yes, yoga is an excellent way to strengthen pelvic floor muscles through targeted poses that engage and build their endurance.
5. How long should I hold each pose?
You can hold each pose for up to a minute or as long as you feel comfortable.
6. How often should I practice these poses?
You can practice these poses regularly, maybe 3-4 times a week, to see significant results.
7. Can practicing yoga cause any harm to pelvic floor muscles?
No, practicing yoga can only improve the health of your pelvic floor muscles if done correctly. However, if done incorrectly, it can cause tension and strain on the pelvic floor muscles.
8. Can these poses be modified for beginners?
Yes, beginners can modify these poses by using props like a cushion or a block to support their body. Also, they can hold the pose for a shorter duration and gradually increase the duration as they progress.
9. Can practicing these poses treat incontinence?
These yoga poses may help prevent and improve bladder and bowel control issues like incontinence, but it is vital to focus on the root cause of the problem to treat it effectively.
10. Is it necessary to perform all the poses?
No, one can select a few poses that they feel comfortable performing. You can customize your practice according to your body’s needs.
Conclusion
The pelvic floor muscles play an essential role in our body’s overall health and function. Strengthening them through yoga poses is an excellent way to improve pelvic health, increase core stability, and reduce the risk of incontinence or prolapse. Regular practice of these poses can help you build endurance and improve your overall wellbeing.
